High Pulls

1. High Pulls

2. Eccentric Phase • The first phase of movement will set up just as you would doing an RDL • Hip hinge back until the knees are over the ankles, this would put the bar just above the knees

3. Concentric Phase • While keeping the same knee bend, push the knees and hips forward while bringing the shoulders up • Rather than finishing the movement of the hip hinge, we are going to change the force into a vertical explosion

4. Vertical Extension • When the knees are over the top of the shoe laces and the hips are starting to come back under the body, we are then in position to extend vertically • To extend, press the heals through the ground and extend the knees vertically • The momentum created from pressing through the floor with the heels and extending the hips, knees, and ankles will allow the bar to move vertically

5. Vertical Extension • Your vertical extension will have to be fast to allow the bar to rise while extending, but without jumping off the ground • Keep the bar tight to your body the let the elbow travel high and wide during the movement • After the weight gets to chest height, let the bar descend and catch the bar tall at hip level